Rava puttu

Breakfast

Item Rating: 72/100

1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		79.4 g	28%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		2.4 mg	13%
Potassium		158.7 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 71 cal (16.7%)

Protein: 38 cal (8.9%)

Carbs: 317 cal (74.4%)

About Rava puttu

Rava Puttu is a traditional South Indian dish made from semolina (rava), coconut, and water, often served as a breakfast food. Originating from Kerala cuisine, this steamed dish is light, fluffy, and mildly spiced, making it a versatile addition to various meals. Rava, or semolina, is a coarse flour made from durum wheat, rich in carbohydrates and a moderate source of plant-based protein. It also contains trace minerals like selenium, which acts as an antioxidant, and small amounts of dietary fiber. Coconut adds healthy fats, particularly medium-chain triglycerides (MCTs), which provide a quick energy source. While fairly calorie-dense, Rava Puttu is low in cholesterol and can be part of a balanced diet when consumed in moderation.

Health Benefits

• Promotes energy due to its carbohydrate-rich content in semolina, offering sustained fuel for the body.
• Supports healthy digestion through dietary fiber present in both semolina and coconut.
• Provides antioxidant properties thanks to the selenium content in semolina.
• Encourages healthy fat intake with MCTs found in coconut, beneficial for quick energy and fat metabolism.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian diets

Not suitable for: Gluten-free diets, keto diets, low-carb diets

Selection and Storage

Store semolina and coconut separately in airtight containers in a cool, dry place. Prepare fresh as it tastes best immediately after steaming.

Common Questions About Rava puttu Nutrition

Is Rava Puttu high in protein?

Rava Puttu is not particularly high in protein as its primary ingredient, semolina (rava), contains moderate amounts of protein. One serving of Rava Puttu (approximately 100g) provides around 8-10 grams of protein depending on the specific preparation, though adding lentils, nuts, or side dishes like chickpeas can increase its protein content.

Can I eat Rava Puttu on a keto diet?

Rava Puttu is not compatible with a keto diet as semolina is high in carbohydrates. A 100g serving of Rava Puttu contains approximately 70g of carbohydrates, which exceeds the typical daily limit for those on a strict keto plan.

Is Rava Puttu healthy, and are there any concerns?

Rava Puttu can be a healthy breakfast option as it provides slow-digesting carbs for sustained energy and is low in fat, with about 150-200 calories per 100g serving. However, it may not be ideal for people with gluten sensitivity or celiac disease, as semolina is derived from wheat and contains gluten.

What is the recommended portion size for Rava Puttu?

A recommended portion size for Rava Puttu is around 100-150 grams per serving, which constitutes one medium-sized cylinder. Pairing it with protein-rich sides like chickpea curry or coconut chutney helps create a balanced meal.

How does Rava Puttu compare to Rice Puttu?

Rava Puttu is lighter and quicker to prepare compared to Rice Puttu, as semolina requires less soaking and steaming time. Nutritionally, Rava Puttu is slightly lower in fiber but has a similar calorie count to Rice Puttu, with both serving as energy-rich carbohydrate sources.

Data Sources & Scientific References